Most of you have heard my tag line "Awareness Allows Choice". I use this everyday in my life, and I am truly happy to have this as a strong guiding light for my path.

As some of us out there, maybe all to many, we have those in our path who are less than kind. If you are like me you to want to understand why. Why, when you intend to honor and do good things for others do some find it their mission to be less than kind or even down right nasty.

I have one such person in my world, not on a regular basis, but every few years this pops up. I used to struggle with understanding, wanting to make amends or help them see what I was trying to accomplish....but to no avail. Then I heard this quote from Winston Churchill “You will never reach your destination if you stop and throw stones at every dog that barks.”

Hearing his quote made me take a pause....to become Aware of my world, this pause Allowed me see and appreciate all of the wonderful people around me who love and support me and my efforts to hold the space for our lives to be as happy and healthy as I can.

This then gave me the Choice to hear that barking dog and pass by with the grace of knowledge that my world is not the place for him right now or... to pick up that stone....

Because I truly believe what we think makes our future, I choose to pass by. This has proven to the best support I can offer to that noisy pooch.

The next time you hear those noises, take a moment because "Awareness Allows Choice".

It's more important to know the person that has the disease then the disease that person hasHippocrates

This statement is worth repeating....again and again and again! It's more important to know the person that has the disease then the disease that person hasHippocrates

This was my opener at my talk on the healthy benefits of the dandelion last week. Wouldn't it be great if our medical professionals were able to take the time to get to know us before they write that script? Well, the truth is it's rare to find a doctor that can take that time with each of their patients. So my approach is to prevent disease from taking hold of us.

Have you ever really looked at a dandelion bloom, it's like looking at the sun, so bright and giving. If we go deeper to learn how this tasty plant can support our health we'll learn it is packed with nourishment. Could this be why it is so abundant? Always trying to get our attention everywhere we go?

BOTANICAL NAME; Taraxacum officinale F. H. Wigg.1

Plant Family: Asteraceae; there are between 23-25k species known in this family

I eat the blooms and leaves as I'm walking around in my yard. Of course, my lawn is clean from any type of harmful chemical sprays. Always know your source before eating or taking any herb. Also know if you are allergic.

There are several ways to get the benefits of this all around good for you plant. I have a list at the end of this article. As you read on I have collected some good information on how our body uses the properties in the dandelion, a bit about it's history and useful ways for us to be supported by it.

I hope you go out today and introduce yourself to our life supporting friend who I'm sure is sitting all around you with a big bright smile just waiting on your arrival!

Herbal Actions = Actions of a plant are how the body responds to the plant. Such as Hepatic, which works on the liver. This book has a good section on herbal actions. David Hoffman

The whole plant of the dandelion can be used; Choleretic = stimulates the flow of bile in gallbladder and liver, appetite stimulant, digestive bitter, cholagogue, and mild laxative actions, mild purgative, hepatic, tonic, lymphatic, alterative, demulcent= mucilage soothes and protects irritated or inflamed internal tissue. When used on the skin it is called an emollient. Diuretic, antirheumatic (muscular rheumatism)-root. *Mt Rose website andThe Herbal Handbook, David Hoffmann

History/Folklore =Medicinal use of dandelion was first recorded in writing in the Tang Materia Medica (659 BEC). Later by Arab physicians in the 10th century. In the 13th century, it was mentioned in Welsh medicine, and has been used all over the worlds since. The root was enjoyed by pharmacists in Europe as a fresh juice, said to be less bitter, and referred to by its pharmaceutical name Succus Taraxaci. Young dandelion leaves were traditionally eaten frequently in Europe, particularly France. In folk medicine all over Europe it was considered a reliable tonic which supported the digestive and urinary systems.

In the Us various Native American tribes considered dandelion to be a prized edible, a gastrointestinal aid, a cleansing alterative, and a helpful healing poultice or compress. The Bella Coola from Canada made decoctions of the roots to assuage stomach pain; the Algonquian ate the leaves for their alterative properties and also used them externally as a poultice. Additionally, the Aleut steamed the leaves and applied them topically to sore throats. The Cherokee believed the root to be an alterative as well and made tea of the plant, leaves and flowers, to calm the nerves. Further, they chewed the root to allay tooth pain; It is interesting to note that dandelion was used for pain relief by the Iroquois as well. They made a tea of the whole plant administering it for this purpose and also considered it to be an alterative tonic. In the southwestern US, in Spanish speaking communities practicing herbalism, dandelion called ‘chicoria’ or ‘deinted de leon’ was also considered a reliable blood purifier.

In Traditional Chinese Medicine TMC it is referred to as Xin Xiu Ben Cao or Pu Gong Ying and considered to be energetically sweet, drying and cooling. According to TCM, dandelion clears heat from the liver and has a beneficial effect on the stomach and lungs. It can uplift the mood and promote lactation.

The root was listed as official in the US National Formulary, in the pharmacopeias of Austria and Czech Republic, in the Ayurvedic Pharmacopoeia and the British Herbal amongst others.

Cultivation/Harvesting = leaves are great any time but less bitter when young. Roots are higher in inulin in the fall and less bitter.

Flavor Notes/Energetics = Bitter, drying and cooling

Uses = It is an herb that is highly effective in strengthening and supporting the liver. It helps to balance the menstrual cycle as well. Herbalist Rosemary Gladstar strongly suggests this herb for bloating, pre-menstrual irritation, and for breast tenderness and says that it is invaluable to women going through menopause. The leaf can alleviate bloating by removing excess fluid from the system. The leaf contains potassium which is often lost through frequent urination. Dandelion roots benefit to the digestive tract is twofold as it contains inulin, which may support healthy bacteria in the intestines, and is also a bitter digestive tonic which tones the digestive system and stimulates the appetite. It calm heat and hot emotions, and is thus helpful in those that are irritated or nervous. *Mt Rose website

Works on the liver and gallbladder

Diuretic

Strengthens the urinary system

Incontinence and bed wetting, leaves are most effective for this

Reduce high blood pressure – diuretic, high cholesterol – high in fiber, pain of arteriosclerosis and joints – fiber reduces plaque, reduces swelling as a diuretic, digestive problems – ferments in lg intestines, chronic illness – digestive system is healthier and elimination is cleaner, viral infections as an antimicrobial, heart and lung irregularities.

Part of a natural cancer treatment, preventive especially breast cancer and other chronic illnesses by keeping the body clean, toned and healthy

Fresh flowers help with headaches

Gingivitis, gum disease – tincture or tea

Eczema, acne – stem, tea or tincture

Stimulates appetite in those who have lost their zest for food

*Backyard medicine

Recipes = As the dandelion ages the leaves get more bitter.

Flowers dipped in flour and fried as croutons or snacks

Young leaves in fresh salads

Steamed young leaves, like you would spinach

Try using spices with them such as nutmeg, lemon peel, garlic, onion

I like to put the young leaves on a sandwich instead of or with lettuce

I also use the leaves in fresh green smoothies

Oil infused flowers can be used for salad dressings or for dry skin also used for age spots

Roasted roots for hot beverage

Sap/latex from stems are used to remove age spots, corns warts, bee stings, blisters

Allergic Reaction = There is lots of evidence of people actually being allergic to dandelion although I don’t know anyone who is. Would this be linked to hay fever? Symptoms could also include dermatitis.

If you have allergies to ragweed, marigold, chamomile, chrysanthemum, and daisy or are pregnant, nursing or taking prescriptions drugs be sure to talk to your doctor before eating.

In my office, on my website and in marketing materials I state "I Empower Individuals to live a healthier lifestyle"

I strive to meet this goal from the first phone call anyone makes to my office. I let them know I work with a (W)holistic mindset. Opening them to the idea of how each area in our life is connected to the other areas. And how Awareness Allows Choice.

I often wonder if my suggestions and time spent in session helped them meet their goal. Sometimes they make another appointment and I can watch their progress. Other times I may not hear from them again, or only after some time has passed.

I had call a couple of weeks ago from a gal I had worked with while in Costa Rica teaching. She was passing through and wanted to see me for another treatment. While we were catching up during this appointment she made a statement that blew me away! I ask if she would be willing to share her experience.

This note lets me know I am doing the work I am intended to do. Mary M. has paid me one of the highest complements anyone is service to others can receive! Thank You Mary for allowing me to be apart of your life~

Over the course of my life I have experienced a wide range of guidance and therapy techniques from bodyworkers throughout the world. I met Leesa in 2012 and have received multiple treatments from her over the years. To this day, I describe my time spent in sessions with her to be nothing short of life changing. The first time I ever worked with her, she was able to facilitate a turning point in my life by helping me to release an enormous amount of emotional baggage from my past that had been weighing me down for years. She did this while holding a constant loving and gentle presence that allowed me to do the work I needed to do in the most supportive environment possible. I have also experienced similarly spectacular and instantaneous results through physical services she offers, such as cranialsacral therapy and massage. Leesa's skillful knowledge backed by years of experience in the field are reassuring and effortless when addressing any issues that may come up in a session. I am so grateful to have had Leesa introduced into my life. I highly recommend her services to anyone who is looking for positive and lasting change.

According to Ayurveda 4 grams of fresh or powered ginger root is all you should consume in one day. That is if you should take it at all. The information below comes from http://www.curejoy.com/co…/ginger-side-effects-must-consume/ This is a good reminder that a good thing should still be taken in moderation.

Who should not consume ginger?

.People with Ulcers/Inflammation: Unchewed fresh ginger may cause intestinal blockage, and individuals who have had ulcers, inflammatory bowel disease or blocked intestines may react badly to large quantities of fresh ginger.

.People with Gallstones: Ginger can adversely affect individuals with gallstones. Ginger is contraindicated in people suffering from gallstones, because it promotes the production of bile.

.People with Bleeding disorders: Ginger stimulates circulation and increases blood flow while preventing blood clotting. It could increase risk of bleeding, especially if you have a bleeding disorder or are taking any medications that slow blood clotting.

.Pregnant Women: Pregnant women should also be careful with ginger as it may cause uterine contractions. It has also been shown to interfere with the absorption of dietary iron and fat-soluble vitamins. It is recommended that you consult an herbalist or a licensed healthcare professional before using ginger as a supplement or in your diet. Drinking ginger tea is especially not recommended in the final weeks of pregnancy due to the increased bleeding risk.

.Pre-surgery: According to an article published in “Der Anaesthesist” in 2007, consuming ginger around the time of surgery is also a risk for increased bleeding. If undergoing surgery, you should avoid drinking ginger tea within the two weeks prior to it.

.Reactive to certain drugs: Speak with your doctor before drinking ginger tea if you’re on any medication, since it interacts with certain drugs. It should also not be used by patients who take anticoagulant, barbiturates, beta-blockers, insulin medications or those who are on anti-platelet therapy. According to MedlinePlus, a medical service of the National Institutes on Health, ginger can interact with numerous other drugs like antacids which can be affected by ginger, stimulating the stomach’s production of acid. Ginger can also affect medications for the heart, antihistamines, cancer treatments and weight loss drugs.

.Suppress Appetite: A pilot study published in “Metabolism: Clinical and Experimental” in 2012 found that ginger reduced appetite and increased feelings of satiety in overweight men. The study researchers suspect that ginger’s ability to modulate concentrations of the hormone serotonin may play a role in suppressing appetite. Because it’s a pilot study, however, more research is needed to validate these results. If you’re trying to gain weight, be aware that drinking ginger tea may potentially reduce your appetite.

.Diabetes/High BP: Avoid mixing ginger tea with blood-thinning medications, such as warfin and aspirin. Ginger may lower blood sugar and blood pressure, so speak with your doctor if you’re taking medication for diabetes or high blood pressure because you may not need as much if you drink ginger tea regularly.

Many of these side effects can be avoided by taking ginger supplements in capsules, such as enteric-coated capsules, which delay the body’s digestion of the herb until it enters the digestive tract. But, ginger when consumed in reasonable quantities has few negative side effects and is on the FDA’s “generally recognized as safe” list. There have been instances where herbal/health supplements have been sold which were contaminated with toxic metals or other drugs. Thus, herbal/health supplements should be purchased from a reliable source to minimize the risk of contamination.

I have been so restless the past three nights. I am aware of the moon cycles effecting my sleep but as I was laying there...not sleeping...I started wondering what science, if any, I could find on this subject.

Scientists have found that people’s sleep patterns are tuned to the waxing and waning of the moon, even when they were unaware of whether it was a full moon or not.

On nights when a full moon was present, volunteers spent 30 per cent less time in deep sleep, took five minutes longer to fall asleep and slept for 20 minutes less.

The researchers monitored their brain patterns, eye movements and hormone levels as they slept. There were no windows or any way of telling whether the moon was full outside.

Our brains are known to respond to the pattern of light and dark known as the circadian rhythm, but links to the lunar cycle have been less well studied.

Professor Christian Cajochen, a chronobiologist at the University of Basel, said the effect may be a relic of our evolutionary past. “On full moon nights there was more light and so in our past the risk of predators was higher, so maybe we needed to wake up more easily.

The position of the moon in relation to the Earth is also known to affect more fundamental processes such as the tides of the oceans.

This last sentence poses the subject around my thoughts the night I wasn't sleeping. "Since the human body is made up mostly of fluids we have to be affected by the lunar tidal force".

I found this article that supports my thoughts, however it doesn't offer any facts. http://www.dailymail.co.uk/health/article-2747975/If-t-sleep-tomorrow-night-blame-moon-The-point-lunar-cycle-s-harder-sleep-recover-stresses-day.html

I've decide to meditate on these nights. I am in a growth cycle and meditating daily. Adding another meditation at night can only be good!

So here we are full swing into the holiday season. We are being invited to lots of parties, cookie exchanges and being tempted by all of it! At least I know I am!

I was invited to a cookie exchange, something I don't usually get invited to because people know I don't eat much of the common sweet treats. But this year I was and I was determined to take something tasty and healthy. I wanted to show them that I do have taste buds and they really like the goodies just like everyone else. I just prefer to do without the brain fog and tummy bulge that is often associated with eating much of the conventional holiday treats.

I read several different recipes and tried a couple. The one below is my favorite. And!!! I took them to the cookie exchange with rave reviews....I don't think they were just being polite ;)

There are base ingredients to use then you add what you are in the mood for. You get to be the creator. Make up different cookies and share what you did here for all of us to enjoy.

here goes:

I have been calling them Leesa's Guilt Free Cookies. Hey they have whole food in them and they truly are good for you!!!

Dairy, Flour and Sugar Free Cookies!!!!

350* 12-15 min, parchment paper

3 ripe bananas, mashed

2 c rolled oats

1/3 c unsweetened apple sauce

1/4 c almond milk or what ever you prefer

1 tsp vanilla

This is the base.... then add anything you think will taste good.

1/2 c dried fruit, nuts, or a combo or chocolate chips

if using fruit or nuts I add

1 tsp of cinnamon

pinch of salt

I have also added a pinch of nutmeg or any spice that sounds good

If using chocolate chips I add

1 tsp of coco powder

blend together

spoon little dollops... just enough for a bite or two

let them cook until just turning brown.

let them mostly cool before you try to move them from the cookie sheet

Do you have a tough time coming up with ideas for squash or sweet potatoes? Do you struggle with the idea that healthy eating is tasteless? Or you just want Bacon! You are not alone and the good news is bacon doesn't have to be unhealthy. Buy the uncured kind and trim some of the fat off. It's that easy! Oh and don't eat the whole package in one setting :)

Many of us think you can't go wrong if you are cooking with bacon so blend it with something healthy and seasonal. I decided to try it in a Sweet Potato Salad. Well Ya! it was delicious and I am here to share the recipe with you!

2 medium bowls2 lg sweet potatoes (or) yams, butternut or acorn squash. Cut into bite size pieces1 med red or sweet onion, cut into wedges1-2 tbsp EVOO, extra virgin olive oil4 slices of thick bacon. I cook the whole package and freeze the rest or use it for another meal later in the week. This cuts down on the mess of frying it again. 1 tbsp cider vinegar 2 tsp Dijon mustard¾ c walnuts, pecans, raisins or a mixture of eachS&P to tasteHeat the oven *450. In one bowl place onion and nuts, in the other bowl place the potatoes. Coat each with 1/2 - 1 tbsp of oil. Place potatoes on a baking sheet in a single layer and bake uncovered for about *10 min then add to the baking sheet onions and nuts, bake another 10 min or until tender not mushy. *You may need to mix the potatoes and spray a bit more oil at this point. While this is baking fry your bacon until crisp, remove to papter towel, pour off dripping s allowing a small amount to stay in the skillet. In a small bowl mix vinegar and mustard. Remove your baking sheet from the oven and place all ingredients in the skillet you fried the bacon in. Drizzle the dressing on top and mix.Plate and serve. Lets just say Delish~

I've just returned from an incredible experience learning and receiving Shamanic Healing.

As I delve more into understanding our earth around us, how the plants interact with us and are here to support us and how our thoughts really do manifest our daily choices. I am gaining clarity on the meaning of magic. Not in the ' I just pulled a rabbit out of my hat' type but the kind we are surrounded by everyday. The magic in synchronicities, the magic in positive thinking with positive out comes around those thoughts. The magic in how our thoughts change the course of our lives. Pure Alchemy~ So Cool!

For the rest of this day pay attention to your thoughts. What are they saying about your choices? How are your choices defining your life?

When exposed to poison ivy, poison oak or stinging nettle, the best thing to do is to immediately take a jewelweed plant, slice the stem open, and rub it directly on the exposed parts of the skin. This prompt action will often be enough to prevent a reaction entirely, and at the very least will offer significant symptom relief.

I also use plantain, which is easier to find, to stop the itch of rashes and bug bites.

*mint: mint, peppermint or spearmint are interchangeable for this recipe.

Combine all ingredients, shake well, mature 24 hours minimum. A week or two will enhance flavorings. If it comes out too weak, just add more flavoring and let stand another day. Should oil globules appear on the surface, remove with a blotter or paper towel.

Squats are one of the most effective ways to improve your pelvic floor and your whole body by building muscle groups and strengthening joints. If you do a few at a time you can increase your heart rate too. By squatting on a regular basis you are supporting your body to keep the natural curve at the small of your back and the pelvic floor muscles from being tight. Doing a proper squat is extremely important to protect your body of strain or injury.

Squats are done with your own bodyweight and can be done anywhere at anytime. You might get funny looks doing them in the grocery line but hey who knows you might get someone to join you!

Because of the utilization of a large amount of muscle groups they also help us lose fat and gain muscle. They help with flexibility and balance. Which is so important to good health as we get older!

Increasing the strength in your knees and hips (and entire body) reduces your chance of injury while doing everyday life things such as shoveling the driveway or standing up and sitting down.

Look straight ahead and pick a spot on the wall in front of you. You’ll want to look at this spot the entire time you squat, this will help keep your balance.

You can hold your arms straight out in front of you, parallel to the ground. Keep your spine in a neutral position. This means don’t round your back, but also don’t hyper extend and over accentuate the natural arch of your back.

Your weight should be on the heels and the balls of your feet, wiggling your toes will help you to have your weight equally distributed on your foot.

With a straight back and a neutral spine your chest and shoulders up. Are you looking straight ahead at that spot on the wall?

As you squat down watch your knees, are they in line with your feet not moving out in front of them to far or coming together? You want to see your toes throughout the full movement.

Squat down until your hip joint is lower than your knees. Your hip joint is where your legs attach to your body.

Coming back up is just as important as getting down. Remember to keep your body tight, balance on you the balls and pads of your feet, be sure your knees are in alignment with your feet and you can see your toes. Breath and come up!

Great job!!! Now do it again, Come on you know you want to!!!

TIP: It is very common to need to build up to doing a full squat. From our life style we sit to much and wear improper shoes. This causes our leg muscles to be tight. Folding a blanket, yoga mat or using a half round foam block under your heels the first several times you squat will offer you success. As you condition your body for this movement you can remove or lower your props.

For more information on Pelvic Floor Self-Care or/and a Comprehensive approach to Health visit www.WholisticHeart.com